Re:Cognition Health<\/a>. \u201cDuring deep sleep, particularly in slow-wave and REM stages, the brain replays and organises the day\u2019s experiences, strengthening important connections between neurons.<\/p>\n\u201cWhen sleep is cut short, this process is disrupted, making it harder to retain new information and recall details later. Over time, chronic sleep deprivation can impair both learning and memory accuracy, leaving the brain less efficient at storing and retrieving knowledge.\u201d<\/p>\n
2. Leads to attention and focus difficulties\u00a0\u00a0<\/p>\n
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\u201cA lack of sleep reduces activity in the prefrontal cortex which is the part of the brain responsible for concentration, reasoning and decision-making,\u201d says Allder. \u201cThis makes it harder to stay alert, sustain attention and filter out distractions. Fatigue also slows the brain\u2019s reaction times, so tasks that require mental effort feel more demanding.<\/p>\n
\u201cEven a single night of poor sleep can affect focus levels similar to mild intoxication, while ongoing deprivation leads to lapses in attention and errors in everyday tasks, from driving to workplace performance.\u201d<\/p>\n
3. Impacts emotional regulation<\/p>\n
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\u201cREM sleep is linked to emotional processing, and vivid or unpleasant dreams are a natural response to stressful situations \u2013 our brain\u2019s way of trying to process the emotional content of our day,\u201d explains Hill.<\/p>\n
Therefore, sleep is essential for emotional balance.<\/p>\n
\u201cWhen we don\u2019t get enough rest, the amygdala (the brain\u2019s emotional centre) becomes overactive, while communication with the prefrontal cortex weakens,\u201d highlights Allder. \u201cThis means we\u2019re more likely to react impulsively and struggle to manage stress or frustration.<\/p>\n
\u201cEssentially, the brain loses its ability to regulate emotions effectively, making us more irritable, anxious, or prone to overreacting to small challenges. Adequate sleep restores this neural balance, helping us remain calm and resilient in the face of daily pressures.\u201d<\/p>\n
4. Worsens mood<\/p>\n
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\u201cInsufficient rest can lower levels of serotonin and dopamine, neurotransmitters that help stabilise mood and motivation, while increasing stress hormones like cortisol,\u201d explains Allder. \u201cThis chemical imbalance can lead to irritability, low mood, and, over time, increase the risk of anxiety and depression.\u201d<\/p>\n
This relationship can work both ways.<\/p>\n
\u201cPoor sleep worsens mood, and low mood further disrupts sleep patterns, creating a difficult cycle that can significantly affect mental wellbeing,\u201d notes Allder.<\/p>\n
5. Affects information processing<\/p>\n
\u201cDuring sleep, the brain organises and integrates new information, linking it to existing knowledge,\u201d explains Allder. \u201cWithout enough rest, this process is incomplete, leaving neural connections weaker and thinking less efficient. The result is slower comprehension, poorer recall, and reduced ability to absorb or apply new information.<\/p>\n
\u201cSleep deprivation also affects the brain\u2019s speed of communication between cells, meaning that even simple tasks can feel mentally sluggish or confusing the next day.\u201d<\/p>\n
6. Impacts decision making and problem solving skills<\/p>\n
\u201cThe prefrontal cortex, which governs reasoning and judgement, is highly sensitive to sleep loss,\u201d notes Allder. \u201cWhen under-rested, this area struggles to evaluate risks, consider consequences, or plan effectively. At the same time, emotional centres of the brain become more reactive, leading to impulsive or poorly thought-out decisions.<\/p>\n
\u201cSleep deprivation also dulls creative thinking and the ability to see problems from different perspectives, making complex decision-making far more challenging than when the brain is well rested.\u201d<\/p>\n
What amount of sleep per night would you recommend to maximise cognitive performance?<\/p>\n
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\u201cThe National Sleep Foundation in the United States recommends seven to nine hours sleep as optimum in adults, but this varies from person to person and with age,\u201d says Hill. \u201cEveryone\u2019s optimum sleep need is different. Think about how much sleep you need to really feel refreshed (for example, if you are off work for a few days and don\u2019t need to set an alarm), and be guided by this.\u201d<\/p>\n
Good sleep hygiene habits and regular sleep patterns are key.<\/p>\n
\u201cCreating a calming bedtime routine, limiting screen time and ensuring a cool, dark environment all contribute to optimal rest and peak cognitive performance,\u201d explains Allder.<\/p>\n
However, if something feels wrong and isn\u2019t helped by lifestyle adjustments, get in touch with a professional.<\/p>\n
\u201cIf you constantly feel unrefreshed after sleep, even on your days off, you could have an underlying sleep disorder, so speak to your GP,\u201d advises Hill.<\/p>\n","protected":false},"excerpt":{"rendered":"Environmental cues like light and noise are just two of many factors that can impact the duration and…\n","protected":false},"author":2,"featured_media":132541,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[84,103,61,60,410,2686,77221,77222,6014],"class_list":["post-132540","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-brain","tag-health","tag-ie","tag-ireland","tag-mental-health","tag-sleep","tag-university-of-the-west-of-england","tag-uwe-bristol","tag-wellbeing"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/132540","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=132540"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/132540\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/132541"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=132540"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=132540"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=132540"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}